Managing Type 2 Diabetes - Part 1
Use diet and lifestyle to manage diabetes and prevent complications from the disease.
In part 1 of this series, learn some simple dietary modifications to manage type 2 diabetes. Lifestyle and behavior modifications are discussed in part 2.
According to the U.S. Center for Disease Control (CDC), Diabetes was the sixth leading cause of death in 2005. As the leading cause of adult blindness, lower limb amputation, kidney disease and nerve damage, diabetes poses a series health risk to our society. Even more concerning is the rapid rate at which the disease is growing in our population. Type 2, previously known as "adult onset" diabetes, is now being diagnosed in young children.
There is, however, some good news: type 2 diabetes is almost 100% preventable. It is so manageable, that many health professionals consider it curable. While there is a strong hereditary component to the disease, it is largely attributed to dietary and lifestyle choices. Adopting new practices in these areas can significantly impact the likelihood of becoming a type 2 diabetic and can dramatically lower the risk of complications for those already diagnosed with the disease.
The important thing to remember is that diabetes is essentially caused by over consumption (particularly carbohydrates) and lack of exercise. Therefore, the key to managing it is changing these behaviors.
First and foremost, it is critical to balance your diet with about 40% carbohydrates, 30% protein and 30% high quality, healthy fats. This is a much smaller portion of carbohydrates than most people are used to. Secondly, consume "optimal" carbohydrates – unrefined, low glycemic index, complex carbohydrates. Ideally, the majority of the carbohydrates you consume should come from non-starchy vegetables, with a minimal amount of starchy vegetables, whole grains and legumes. Potatoes, white rice and pasta should be minimized and eventually eliminated.
Be sure to consume adequate amounts of high quality, lean protein such as chicken, turkey, lean beef, fish, eggs, tofu and other vegetarian options. Protein is needed to build and maintain muscles, nerves, hormones and neurochemicals. It also keeps you full and makes you feel satisfied.
Fruits should be kept to a minimum due to their high sugar value. Berries are fine in moderation because they are low on the glycemic index. Omega 3 fatty acids should be added to your diet, while minimizing saturated and trans fats. Omega 3's may help improve blood pressure and cholesterol and may also help improve weight loss efforts. Consuming fats with carbohydrates helps slow the impact on blood sugar levels. For example, by eating an apple with a small amount of natural peanut butter, the sugar from the apple has a more mild effect.
There is an enormous amount of dietary information available for diabetics. For more information regarding dietary modifications you can make, read Whole Foods for Whole Health and be sure to read the 2 part series on Blood Sugar Basics. Also, check in next week for lifestyle changes that help improve type 2 diabetes.
